Seated pretzel stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Seated pretzel stretch )

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Name of exercise  Stretch lumbar/thoracic rotn sit (Pretzel)
Other names of exercise Seated pretzel stretch
Description of exercise The seated pretzel stretch is a simple and effective exercise that helps to improve flexibility and mobility in the lower body. To perform this stretch, sit on the ground with your legs extended in front of you. Cross one leg over the other, placing the foot on the opposite knee. Then, gently twist your torso towards the crossed leg, using your opposite arm to push against the knee for a deeper stretch. Hold this position for 15-30 seconds, then switch legs and repeat. This stretch targets the glutes, hips, and lower back, and can help to alleviate tension and improve range of motion in these areas.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Cross right leg over left leg.
  • Place right arm against inside of right leg.
  • Place left hand in small of back.
  • Take deep breath, lift chest up and turn torso to left and exhale.
  • Repeat with opposite side.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal
    Type of Muscles Latissimus Dorsi, Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Flexion, Circumduction, Reposition

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved flexibility
  • Reduced muscle tension
  • Increased blood flow
  • Improved posture
  • Reduced risk of injury
  • Improved range of motion
  • Improved athletic performance
  • Reduced stress and anxiety
  • Improved digestion
  • Increased relaxation

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The seated pretzel stretch exercise should be avoided if you have any current injuries or pain in your hips, spine, or legs. It is also not recommended for individuals with osteoporosis or any other bone-related conditions. Pregnant women should also avoid this exercise as it puts pressure on the abdomen. If you have any balance issues, it is best to avoid this exercise as well. Additionally, if you have a history of knee or ankle injuries, this exercise may put too much strain on those joints. It is important to listen to your body and avoid any exercise that causes discomfort or pain. Always consult with a doctor or physical therapist before attempting new exercises.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up before attempting the stretch
  • Do not force your body into the stretch
  • Keep your back straight and shoulders relaxed
  • Breathe deeply and slowly throughout the stretch
  • Stop if you feel any pain or discomfort
  • Do not bounce or jerk while in the stretch
  • Use a mat or towel to cushion your knees and ankles
  • Hold the stretch for a few seconds, then release slowly
  • Keep your feet flexed and toes pointed towards the ceiling
  • Consult a doctor if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • Arthritis
  • Back pain
  • Sciatica
  • Scoliosis
  • Plantar fasciitis

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    Frequently asked questions

     

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